Sleep begins with light, not darkness.
Natural Melatonin Support — Restoring the Body’s Sleep Signal
Falling asleep should be effortless — yet for many, it feels like a battle.
Behind this struggle often lies not just stress or lifestyle, but an imbalance in the body’s melatonin rhythm — the hormone that tells our brain “it’s night.”
While synthetic melatonin supplements exist, there are also natural ways to support its production through nutrients, light management, and daily rhythm.
This is not about forcing sleep — it’s about helping the body remember when to rest.
Behind this struggle often lies not just stress or lifestyle, but an imbalance in the body’s melatonin rhythm — the hormone that tells our brain “it’s night.”
While synthetic melatonin supplements exist, there are also natural ways to support its production through nutrients, light management, and daily rhythm.
This is not about forcing sleep — it’s about helping the body remember when to rest.
What Is Melatonin?
Melatonin is a hormone produced mainly by the pineal gland in response to darkness.
It signals the body to lower temperature, slow metabolism, and prepare for rest.
Light exposure — especially blue light — suppresses its release.
That’s why screen time late at night keeps the brain alert even when the body is tired.
The Authorized EFSA Claim for Melatonin
The European Food Safety Authority (EFSA) has approved a specific health claim for melatonin:
“Melatonin contributes to the reduction of time taken to fall asleep.”
(Commission Regulation (EU) No 432/2012; ID No 1757)
Condition of use:
This claim may be used only for foods or food supplements that provide at least 1 mg of melatonin per daily portion consumed shortly before bedtime.
Reference:
EUR-Lex: Commission Regulation (EU) No 432/2012
This means that products containing ≥ 1 mg of melatonin can legally claim support for sleep onset — lower doses can still play a physiological role, but without claim authorization.
“Melatonin contributes to the reduction of time taken to fall asleep.”
(Commission Regulation (EU) No 432/2012; ID No 1757)
Condition of use:
This claim may be used only for foods or food supplements that provide at least 1 mg of melatonin per daily portion consumed shortly before bedtime.
Reference:
EUR-Lex: Commission Regulation (EU) No 432/2012
This means that products containing ≥ 1 mg of melatonin can legally claim support for sleep onset — lower doses can still play a physiological role, but without claim authorization.
How to Support Natural Melatonin Production
Light Management
Morning
Expose yourself to daylight within the first hour after waking.
It helps set the body clock (circadian rhythm), ensuring melatonin rises again at night.
It helps set the body clock (circadian rhythm), ensuring melatonin rises again at night.
Evening
Limit blue-light exposure (phones, computers, TVs) 1–2 hours before bed.
Even small screens delay melatonin secretion.
Even small screens delay melatonin secretion.
Darkness
Keep the bedroom dim or fully dark — melatonin synthesis stops in bright light.
Nutrition that Feeds the Sleep Pathway
Melatonin synthesis depends on tryptophan → serotonin → melatonin, a biochemical chain supported by several nutrients.
Nutrient | EFSA-approved function | Food sources |
Vitamin B6 | contributes to normal functioning of the nervous system and normal psychological function | poultry, bananas, sunflower seeds |
Niacin (B3) | contributes to normal energy metabolism and reduction of tiredness and fatigue | legumes, fish, peanuts |
Magnesium | contributes to normal functioning of the nervous system and muscles | nuts, leafy greens, whole grains |
Zinc | contributes to normal cognitive function and DNA synthesis | pumpkin seeds, seafood, eggs |
These nutrients support serotonin metabolism and overall nervous-system balance, indirectly helping melatonin pathways remain efficient.
Sleep Hygiene:
The Natural Regulator
Behavior often matters more than dosage.
A few habits can significantly restore melatonin’s natural rhythm:
A few habits can significantly restore melatonin’s natural rhythm:
- Keep evenings dim and calm.
- Eat dinner 2–3 hours before sleep; avoid heavy late meals.
- Reduce caffeine after midday.
- Keep bedroom temperature around 18–20 °C.
- If traveling across time zones, low-dose melatonin (≥ 0.5 mg – 1 mg) before bedtime can help adjust the body clock. (Consult a healthcare professional first.)
The Stop Stress® day formula supports balanced energy and nervous-system performance with B-vitamins and magnesium, while the Stop Stress Night® formula complements this by combining traditional herbs such as valerian, hops, and melissa — helping the body wind down naturally.
Together, they respect the body’s circadian architecture: effort by day, regeneration by night.
Together, they respect the body’s circadian architecture: effort by day, regeneration by night.
Final Thought
The path to sleep begins long before bedtime — with sunlight, nourishment, and calm awareness.
Supporting melatonin isn’t about adding more;
it’s about removing what blocks it.
Night is not the end of the day — it’s the beginning of balance.
Supporting melatonin isn’t about adding more;
it’s about removing what blocks it.
Night is not the end of the day — it’s the beginning of balance.
References and Further Reading
- EFSA: Authorized health claim for melatonin — https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A32012R0432
- EFSA: Register of Questions – Health claims (Reg. 1924/2006) — https://www.efsa.europa.eu/en/topics/topic/health-claims
- EMA Monographs: Valeriana officinalis L., Humulus lupulus L., Melissa officinalis L. — https://www.ema.europa.eu/en
- Lewy, A. J., & Sack, R. L. (1996). The role of melatonin and light in the human circadian system. Progress in brain research, 111, 205–216. https://doi.org/10.1016/s0079-6123(08)60409-4
- Cruz-Sanabria, F., Bruno, S., Crippa, A., Frumento, P., Scarselli, M., Skene, D. J., & Faraguna, U. (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. Journal of pineal research, 76(5), e12985. https://doi.org/10.1111/jpi.12985
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t.: +371 67 323 499
hello@stopstress.de
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de